How to Get Rid of Man Boobs or Moobs: The Step-By-Step Plan
How to get rid of man boobs?

Moobs can be a great place to rest a bowl of Cheetos while playing a video game but sometimes, it can take a toll on your self-esteem especially when it becomes bigger than your girlfriend’s booblets. This article will equip you with knowledge about the science behind man boobs and a step-by-step plan on how to get rid of it.

But before anything else, I want to remind you that you are enough regardless of what other people think and regardless of what you think. Your body is your home that you can never get evicted from (unless you have some sort of superpowers that allows you to transfer from one body to another) and so you need to take care of it, let go of the disregard, incorporate a healthy lifestyle, be aware of the reasons why you should do your best to improve your physical health, do whatever makes you feel like a damn queen/king and learn to love it in all forms, genetic dispositions, shapes & sizes.

The fact that you’re reading this implies that you are looking for ways to minimize your chest size so let’s get right into it.

What are man boobs?

The medical term for man boobs is Gynecomastia, it comes from Greek gyne, which means woman and mastos mean breast. It is defined as the benign growth of the male breast glandular tissue. This condition can occur at any stage of a man’s life.

There are two primary reasons why men grow breasts. These are:
  • Overweight problem – When you are overweight, excess fat is stored in every part of your body and your chest is no different.
  • Hormones– The human body works in its own way, and while you cannot tell your body exactly where you want your excess fat stored, you can help your body choose the proper shape by properly regulating your hormones. The type of foods you eat play a huge role in properly balancing these hormones. The hormone balancing act in your body is what retains your muscular shape. When your body produces a higher amount of estrogen, the balancing act skews female and feminine signs, such as man boobs begin forming.

And what’s even more ludicrous, our bodies produce more estrogen as we gain weight, and less testosterone as we age. These are two very common causes of hormone imbalance.

Another reason our chests get flabby is that certain kinds of medications can cause gynecomastia. Taking drugs for cancer, prostate enlargement, anabolic steroids will cause gynecomastia. Some HIV patients may suffer from gynecomastia because of their medication. Ulcer patients and people with heart conditions can have the same problem. If your body is producing a high amount of thyroid hormone, this can also cause gynecomastia. Patients with kidney disease experience gynecomastia because of hormone reduction in the body. This is the same with liver disease patients, as damaged liver causes hormone imbalance in the human body.

As heartbreaking as it is, drinking beer is one of the worst culprits to forming a large chest.

How to get rid of man boobs?

The path to breastless road centers on three main points which goes as follows:

  1. Eating a caloric deficit which means consuming fewer calories than you burn so that your body has to break down your fat stores including the fat stored in your chest for energy.
  2. Strength train heavy so more calories are diverted to rebuilding muscle rather than getting stored as fat.
  3. Strength train to build up the muscle under the fat. Muscular pecs with a low body fat percentage look dramatically different than man boobs.

With a strategy of slight caloric restriction combined with enough protein and heavy strength training, you are decreasing the body fat on top of your muscle, while also building up that same muscle underneath.

This results in tighter skin, with less padding (fat), stretched over firmer muscles.

Exercise Plan: Best Workouts for Getting Rid of Man Boobs

To win the flat chest battle, you will have to exercise regularly and properly. With that said, here are some of the best workouts that will transform your body:


How to Get Rid of Man Boobs or Moobs: The Step-By-Step Plan

Bench Press

How to Get Rid of Man Boobs or Moobs: The Step-By-Step Plan
Bench Press

Overhead Press

How to Get Rid of Man Boobs or Moobs: The Step-By-Step Plan
Overhead Press

Bodyweight Dips

How to Get Rid of Man Boobs or Moobs: The Step-By-Step Plan
Bodyweight Dips

Ring Push-ups

Ring Push-ups

Barbell Squats

Squats Barbell

Barbell Deadlifts

Deadlifts Barbell

Diet Plan 

Committing to a healthy diet plan and regular exercise will reduce your chest size substantially. Your diet is going to be the most important factor when it comes to reducing man boobs in a natural way.  Which foods and how often should you eat and how much your diet is going to be critical in getting rid of your man boobs.

Foods that boost testosterone:

  • Eggs
  • Tuna
  • Shrimp
  • Wheat bread
  • Coconut
  • Low-fat milk with vitamin D
  • Oysters
  • Strawberries
  • Salmon
  • Brazil nuts
  • Bananas
  • Seaweeds & algae
  • Seeds
  • Pomegranates
  • Coffee
  • Raw cacao powder
  • Green tea
  • Mushrooms
  • Cruciferous vegetables
  • Grass-fed beef
  • Chicken

Herbs & Spices that lowers estrogen:

  • Turmeric
  • Garlic
  • Ginger
  • Cayenne pepper
  • Rubia cordifolia
  • Guarana

Foods, beverages & drugs to avoid:

  • Beer
  • Non-organic cheese
  • Mint & spearmint
  • Licorice
  • Marijuana

Go Alkaline

As we have been reiterating, hormone imbalance plays a major role in the growth of man boob. An easy way to reduce your chest size is to bring back the hormone balance in your body by making your body more alkaline than acidic with eating alkaline-rich foods.  Alkaline and acidity are basically PH levels of the body. To remain healthy and active, the human body needs to remain in PH range 7.35-7.45, above or below this range, hormone imbalance and other symptoms and disease will occur. Human bodies like alkaline because they can function better. When you have an alkaline-rich diet, you think more clearly, work faster and decision making becomes easier. The secret is to eat more alkaline friendly foods rather than acidic foods. Ideally, you should eat four portions of alkaline foods for every one portion of acidic food.

How to Get Rid of Man Boobs or Moobs: The Science & Step-By-Step Plan
Alkaline-rich foods

Alkaline-rich foods– Amaranth, Artichokes, Almonds, Asparagus, Avocado, Arugula, Brussels sprouts, Beetroot, Broccoli, Basil, Buckwheat, Carrot, Cauliflower, Cabbage, Chia, Cilantro, Celery, Chives, Cumin,  Cucumber, Eggplant, Endive, Goat’s milk, Green Beans, Grapefruit, Kelp, Kale, Lemon, Leeks, Lima beans, Lentils, Lettuce, Lime, Millet, Mustard Greens, Mung Beans, New Potatoes, Navy Beans, Onion, Olive oil, Okra, Peas, Parsley, Pumpkin and pumpkin seeds, Peppers, Pomegranate, Red beans, Radish, Quinoa, Spinach, Rhubarb, Sprouts, Sweet potato, Tofu, Tomato, Zucchini.

Consume Calcium

A recent study found that low-fat dietary calcium lowers excess body fat. Calcium effectively regulates how excess fat is stored and broken down by the body, an adequate amount of calcium in the body burns fat cells at a faster rate. You don’t have to take calcium supplements for calcium deficiency, as studies show calcium-rich dairy based products yields the best result.

Stay hydrated!

Nothing can beat the hydration properties of water. Water plays a dynamic role when it comes to tightening your chest. 70% of the human body consists of water and some of our organs like liver is 95% water. The liver breaks down fat cells, toxins and removes them from the body. Drinking a sufficient amount of water will keep the liver working efficiently. The kidneys also remove toxins and other waste materials from the body. If you don’t drink sufficient amount of water, it can’t function at full strength and your liver have to do the kidneys’ job as well. With twice the amount of work liver can’t function efficiently. Make sure you drink 8 to 10 glasses of water every day. Always keep a bottle of water with you, whenever you feel thirsty to drink some water.

Get enough Zzzz…

Getting an adequate amount of sleep is important for hormone production and testosterone release in the body. Scientists found that even one night of inadequate sleep will cause a lower testosterone release in the morning. Young healthy adults who sleep regularly for a short period of time develop low-level testosterone in their bodies. Lack of sleep will make you hungry even if you are maintaining a healthy diet plan because lack of sleep affects cortisol hormone which regulates appetite. Moreover, it will also increase fat storage in the body, the exact opposite of what you want. Sleep 7- 8 hours every night, you will feel better in the morning and thinking will become clear.

Do you want to learn more about how to get rid of your excess fats? Click HERE!

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